If you’ve ever noticed a little urine leakage when lifting weights, running, or even just picking up your child, you’re not alone. This is called stress urinary incontinence (SUI), and it affects many women not only postpartum, but also athletes and women at every life stage.

The good news? Leakage is common, but not normal, and there are effective strategies to address it.

Why Does Leakage Happen When Lifting?

When you lift, cough, sneeze, or jump, pressure inside the abdomen (intra-abdominal pressure) increases. Normally, the pelvic floor muscles and connective tissues counteract this pressure to keep the bladder closed.

Leakage can occur when:

The pelvic floor is weakened or stretched (common postpartum).
The pelvic floor is too tight/overactive and unable to respond dynamically.
Breathing and core pressure are not well coordinated.
Hormonal changes (perimenopause, menopause) affect tissue elasticity.

👉 In athletes, leakage is sometimes linked less to weakness and more to coordination issues between breathing, core, and pelvic floor.

What You Can Do About It

1. Pelvic Floor Physiotherapy

Evidence shows that pelvic floor muscle training is the first-line treatment for stress incontinence. A physiotherapist can:

Assess pelvic floor strength and coordination (internal exam is never mandatory)
Teach proper activation and relaxation
Integrate pelvic floor function into lifting and sport-specific movements

2. Breathing and Core Strategies

Use exhalation on effort (breathe out as you lift) to reduce downward pressure.
Avoid holding your breath (Valsalva) unless specifically trained for it under guidance.
Learn to coordinate diaphragm, core, and pelvic floor as a team.

3. Load Management

Reduce load or intensity temporarily while retraining technique.
Progress gradually as your pelvic floor adapts.

4. Lifestyle Tips

Stay hydrated but avoid excessive caffeine, which can irritate the bladder.
Manage constipation (straining increases pelvic pressure).
Build overall strength (glutes, hips, and core) to support pelvic function.

When to Seek Help

Leakage that persists beyond the first months postpartum
Leakage that limits your sport or daily life
Associated symptoms like pelvic heaviness, bulging, or pain

A women’s health physiotherapist can provide individualised assessment and training so you can return to lifting with confidence.

Leaking when lifting is common, but never normal. It’s not a sign you should stop training, it’s a sign your pelvic floor and core need support. With physiotherapy, breathing strategies, and progressive strength training, you can lift, run, and move without worry.

✨ Ready to lift without leaks? Book your women’s health physiotherapy session today at Renard Clinic and get a tailored plan for your goals.